Written by Vera Coetsee, Health and Nutrition Coach
29 January 2024
There are many habits that can potentially help you live longer. It’s the little choices you make every day that have a lasting impact on your health and wellness. In a world where chronic conditions like heart disease and obesity run rampant, it has never been more important to take steps to improve your overall health.
Eating a balanced diet
The key is to incorporate a wide variety of nutritious foods into your diet and focus on eating more whole foods while avoiding foods that are processed, packaged and high in saturated fat and sodium. Focus on eating fruits, vegetables, whole grains, lean proteins, and healthy fats.
Drink enough water
Drink plenty of water throughout the day to maintain proper bodily functions and support overall health.
Benefits:
- Keeping you hydrated so you have energy to exercise
- Promoting healthy bowel movements and regular urination which helps to rid the body of waste and toxins
- Keeping joints lubricated
- Maintaining a healthy body temperature
- Helping to maintain a healthy weigh.
Regular Exercise
Exercising regularly doesn’t just benefit you physically but mentally as well. Exercise helps to keep the heart healthy, prevent high blood pressure, build muscle and strengthen bones. It also promotes the release of endorphins which are the brain’s “feel-good” chemicals, promoting a positive mood and reducing negative mental health symptoms like anxiety and depression.
Adequate Sleep
Sleep benefits your whole body and overall health by supporting your metabolism, mental health and immune system while preventing weight gain and more. Ensure you get 7-9 hours of quality sleep each night to improve cognitive function, mood, and overall well-being.
Regular health check-ups
Schedule routine check-ups with healthcare professionals to monitor your health, catch any potential issues early on, and seek necessary treatment.
Taking steps to live a healthy lifestyle will make a huge difference in your quality of life and may even prevent you from developing a chronic disease. Consistency is essential in helping habits stick and actually getting to the point of seeing results. Make an appointment with our doctor for your yearly health screening here.
Sources:
Ekmekcioglu C. Nutrition and longevity – From mechanisms to uncertainties. Crit Rev Food Sci Nutr. 2020;60(18):3063-3082. doi: 10.1080/10408398.2019.1676698. Epub 2019 Oct 21. PMID: 31631676.https://pubmed.ncbi.nlm.nih.gov/31631676/
Institute of Medicine (US) Committee on Sleep Medicine and Research. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Colten HR, Altevogt BM, editors. Washington (DC): National Academies Press (US); 2006. PMID: 20669438. https://pubmed.ncbi.nlm.nih.gov/20669438/